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Finding it difficult to sleep? Controlled breathing might help!

Breathe and hold your breath every time you hit bed to get a good night's sleep, says Dr Swati Dave.

After a long and stressful day at work, all you need is a good night's sleep. But every night if you turn or toss in bed before sleeping or fail to sleep without getting up in the middle of the night, then this simple trick might help. Lie in bed and perform a controlled breathing exercise to stimulate your sleep hormones and induce sleep, says Dr Swati Dave, Dietician and nutritionist, Ahmedabad. Also read about set your body clock for a healthy sleep cycle.

Controlled breathing and sleep -- how it helps?

It is a known fact that yoga plays a critical role in relieving stress and inducing sleep. With simple breathing techniques or performing some yoga asanas just before hitting the sack, you can get a good night's rest. But, controlled breathing acts as a simple, yet powerful way to induce sleep. It includes taking a deep breath and holding the breath for some time. By doing so, it causes the accumulation of carbon dioxide, which induces sleep along with relieving your stress load. Here are 5 things that can affect your sleep (and how to fix them).

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How to do it?

Here is a step-by-step guide on how to do controlled breathing and sleep like a baby.

Step 1: Firstly, lie on your side (preferably on the right side as lying on the left puts pressure on the heart).

Step 2: Close your eyes and take a deep breath. Ensure that the abdomen is expanded completely for every breath.

Step 3: Now, hold your breath as long as you can. You might find it difficult to hold your breath for few seconds initially, but as you practise you may even be able to hold it for 10 - 15 seconds. Here's how to sleep like a baby with these 4 simple breathing techniques.

Step 4: Do this five or six times every night before hitting the sack. Remember that it might take some time for you to show some results.

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